2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

6.20.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8 each

ITWY

Bulgarian Split Squat

Glute Ham Raise

Strict Pull Ups

Metcon (AMRAP – Reps)

2x thru

1 min on 30 seconds rest

1. Row

2. Burpees

3. Jumping Lunge

4. KB Swings 53/35 (rx+) 70/53

5. Double Unders

6. Sit Ups


6.20.2018 weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

6 min emom

2 clean pull 45% 1rm clean

2 power clean

2 high hang squat clean

Metcon (Weight)

5 min emom

1 press 45% 1rm jerk

1 push press

2 push jerk

1 split jerk

Metcon (Weight)

4 min emom

1 power clean

1 squat clean

1 push jerk

1 split jerk

60% 1rm clean and jerk

Clean and Jerk (singles record heaviest)


6.19.2018

CrossFit San Ramon – CrossFit

Back Squat (3×12 60-70%)

Metcon (AMRAP – Rounds and Reps)

5 min amrap

15 wall balls 20/14

10 Box Jumps 24/20

5 Headcutters 35/26 (rx+) 53/35

3 min rest

Metcon (AMRAP – Reps)

5 min amrap

100 M Run

Max unbroken Push Ups

Score = Total push ups


6.18.2018

CrossFit San Ramon – CrossFit

Snatch (3×12 60-70%)

Metcon (Time)

3 RFT

400 M Run

6 Power Cleans 95/65 (rx+) 135/95

6 Squat Cleans


6.17.2018

CrossFit San Ramon – CrossFit

Happy Father’s Day! 1 wod at 9:30am

Front Rack Lunge (4×8 record heaviest)

Metcon (AMRAP – Rounds and Reps)

3 min amrap

6 DB Split Cleans 30/20 (rx+) 50/30

2 Man makers

2 min rest

Metcon (AMRAP – Rounds and Reps)

3 min amrap

6 ring rows

12 air squats

2 min rest

Metcon (AMRAP – Rounds and Reps)

3 min amrap

10M bear Crawl

10 V ups


6.16.2018

CrossFit San Ramon – CrossFit

Floor Press (5×3 85%)

Pendlay Row (5×3 85%)

Metcon (Time)

4 RFT

8 thrusters 75/55 (rx+) 115/75

6 Bar facing burpees

8 OHS

6 Burpees

100 M run


6.15.2018

CrossFit San Ramon – CrossFit

Metcon (Time)

For time

30 KB snatch 35/26 (rx+) 53/35

30 Goblet Squat

30 KB Swing

30 Goblet Lunge

hill 600

20 KB C&J

20 KB SDLHP

400 M run

20 HEadcutters

200M RUn

10 TUrkish GEt ups

100M Run

400 M KB Carry

400M Run